Entrees, High Protein, Poultry

Lil’ Chicken on the BBQ with sweet espresso glaze

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What a fun twist to just chicken…. make up cute little Cornish game hens on the BBQ.  My oldest sister taught me the fun of the tiny chicken that packs a great flavor and easy to prep.  They come in all sizes… tonight I had two rather large birds so I cleaned and halved them for four good servings.

These have been in the freezer for a while so I thawed in the fridge overnight and cleaned and split with cooking shears down the breast bone. Toss in some olive oil and garlic grilling seasonings and black pepper.   Allow to sit at room temp for 20 minutes.  I sear all sides on a HOT grill and then turn grill down to med (375-400 degrees) for 30 minutes. Leaving the skin side up to roast.  as they roast slathering with sauce periodically.  The espresso BBQ saucecreates  a sweet glossy glaze,  Light foil half way to 165 degrees.

Summertime I like to do as much cooking outside to keep the house cool from the summer heat. So adding a skillet of yellow potatoes with peppers and onion make a nice dancing partner on the plate for this evening meal. This one I even throw together after a long work day.  Easy clean up.

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Entrees, High Protein, pork

Cast Iron Pork Loin with Raspberry habanero glaze

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Simple but so delicious is this stovetop/oven roast.  its a great option for work nights because it cooks up super fast and yummy.

  • Pork loin roast
  • olive oil
  • cast iron skillet ( seasoned preferably)

sauce -mix in a small bowl

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  • 2 TBS  Raspberry habanero jam
  • 2 TBS Brown Mustard
  • 2 TBS Soy sauce
  • 2 TBS Brown Sugar
  • 1 TBS Weber roasted garlic herb rub
  • extra heat tsp chili flakes optional

preheat over to 375

sear pork loin in hot skillet with oil on all sides

pour glaze over the meat in the hot skillet.

cover tightly with foil- very hot so carefully and place in oven 30-40 minutes or until roast reaches 165 degrees.  Don’t overcook.

Remove meat from pan and allow to rest for 10 minutes before slicing.

reserve Drippings for added sauce to drizzle over meat, rice , potatoes or just to dip your bread into.  So good.

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Entrees, High Protein, Seafood

More Fish Please! Tilapia

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I have really been working hard to get fish on the dinner table at least two times a week. Its such a healthy option that is high in protein, low fat and very satisfying.  I just have always hated the smell in my kitchen and to be honest the cost.  A good piece of Halibut is now cost in the ball park of $20 per pound.  And if you are not comfortable cooking fish you have the fear of destroying the mini investment. I have really enjoyed cooking the Tilapia loins from Costco.  they are a less pricey fish, that is a meaty texture that has no fishy-ness at all.  Also fast to cook.  thaw in fridge the morning of and cooks up on 12-15 minutes in the oven.

Recipe-

baked Tilapia with herb and lemon seasoning.

  • Tilapia filets
  • Olive Oil
  • garlic seasoning salts (webber brand is yummy)
  • lemon pepper
  • Italian  seasoned bread crumbs
  • fresh lemon slices
  • parmesan cheese

Line a baking sheet with heavy aluminum foil.  Pre-heat oven to 400 degrees.

coat cooking area with light oil

sprinkle with seasoning to cover and arrange fish

lightly coat tops of fish with oil and sprinkle with seasonings, light sprinkle of breadcrumbs and parmesan  cheese.

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Bake at 400degrees for 12-14 minutes.  Internal temp reaches 145 degrees F

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Enjoy with wild rice, your favorite vegetable and or a salad. Mango salsa as a garnish is really nice as well to compliment the fish.  So versatile  and delicious.

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Entrees, Garden, Vegetable

Spaghetti Squash – healthier option

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I don want to say this is the perfect option to pasta-  because well I am a pasta freak! This is a healthy option for a good spaghetti sauce that taste really good!  the key is a fresh spaghetti squash and really getting it steamed/bakes to tender.  I just half mine- seed it and roast it in an inch of water on the base of the pan. Cutting a raw squash can be tricky with the outside skin being really hard and tough.  So if this makes you nervous- roach the entire whole squash and seed it when its fully cooked.  I would recommend foil wrapping it if you cook it whole and icreash bake time by 20 minutes depending the size of the squash. Turn it half way thru the baking process.

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I roasted mine tightly foiled covered and halved for 1 hour at 400 degrees.  this was a 2.5 lb squash.  you can tell if its done if the exterior is soft and gives easily.

remove and allow to cool- then fork spread the meat into a bowl. season to taste.

 

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I like mine, as pictured, with my ground chicken veggie tomato sauce with a sprinkle of parmesan cheese.  also good with butter, salt and pepper or season salt.

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